{"id":10746,"date":"2020-11-26T21:58:04","date_gmt":"2020-11-26T18:58:04","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1242"},"modified":"2025-06-01T17:23:50","modified_gmt":"2025-06-01T14:23:50","slug":"depresyona-karsi-yoga-ve-stresle-mucadele","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/depresyona-karsi-yoga-ve-stresle-mucadele\/","title":{"rendered":"Depresyon \u0130\u00e7in Yoga – Yard\u0131mc\u0131 Olur Mu?"},"content":{"rendered":"\n

Kayg\u0131 i\u00e7in anti-stres egzersizleri<\/h2>\n\n\n\n

Bir\u00e7ok ki\u015fi yogadan sonra modlar\u0131n\u0131n y\u00fckseldi\u011fini ve bask\u0131lanm\u0131\u015f hallerinin azald\u0131\u011f\u0131n\u0131 fark etmi\u015ftir. \u015eimdi yogan\u0131n olumlu etkilerini bilimsel a\u00e7\u0131dan da konu\u015fabiliriz!<\/p>\n\n\n\n

Yoga depresyona kar\u015f\u0131 etkili. Asanalar kompleksini yaparken v\u00fccutta gama-aminob\u00fctirik asit seviyesinin artmas\u0131 nedeniyle kendimizi huzurlu hissederiz.<\/p>\n\n\n\n

\u00d6rne\u011fin, ayn\u0131 olay, pratik \u00f6ncesinde ve sonras\u0131nda ki\u015fiye farkl\u0131 etkiler yapar. N\u00f6ronlar olabilece\u011fi kadar uyar\u0131lmam\u0131\u015f olur. Bu y\u00fczden sizi yo\u011fun duygulara, endi\u015feye ve \u00f6fkeye \u00e7ekmek daha zordur. Bununla birlikte, bu kesinlikle pasiflik anlam\u0131na gelmez. Aksine, enerjik ama sakinsiniz!<\/p>\n\n\n\n

\u00d6nemli! Depresyon s\u0131ras\u0131nda yoga sadece siz bunu zevkle yaparsan\u0131z yard\u0131mc\u0131 olur. Bunun i\u00e7in size uygun ve g\u00fcvenli bir y\u00fck ile haz\u0131rlanm\u0131\u015f programlarla \u00e7al\u0131\u015fman\u0131z gerekir. \u00d6rne\u011fin, \u00abMomsLab\u00bb pratiklerinde, kad\u0131n\u0131n mevcut beden durumunu mutlaka dikkate al\u0131yoruz.<\/em><\/p>\n\n\n\n

Durumu D\u00fczenleme Y\u00f6ntemi Olarak Asanalar<\/h2>\n\n\n\n

Hamileler i\u00e7in, sadece ruh halini de\u011fil, ayn\u0131 zamanda trimester ve hamilelik geli\u015fiminin karakterini de dikkate almak \u00f6zellikle \u00f6nemlidir. Annelerin farkl\u0131 haz\u0131rl\u0131k seviyelerine sahip oldu\u011funu unutmuyoruz.<\/p>\n\n\n\n

A\u015fa\u011f\u0131daki pratiklerin uygulanmas\u0131 olduk\u00e7a basittir, ancak doktorunuza ve gebelik yogas\u0131 konusunda uzman bir e\u011fitmene dan\u0131\u015fman\u0131z yine de daha iyidir.<\/p>\n\n\n\n

\"Depresyon<\/figure>\n\n\n\n

Baddha Konasana<\/strong> en basit ve etkili asanalardan biridir. Birka\u00e7 farkl\u0131 \u015fekilde yap\u0131labilir:<\/p>\n\n\n\n

    \n
  1. Mat\u0131 serin. Kal\u00e7an\u0131z\u0131n alt\u0131na bir yast\u0131k veya yoga blo\u011fu ya da kal\u0131n bir kitap gibi herhangi ba\u015fka bir istikrarl\u0131 y\u00fckselti yerle\u015ftirin. Pelvis kemikleri \u00fczerinde oturdu\u011funuzdan emin olun, belinizi geri itmeksizin. Omuz b\u0131\u00e7aklar\u0131n\u0131 birbirine zorlamay\u0131n veya itmeyin. S\u0131rt d\u00fcz, g\u00f6\u011f\u00fcs kafesi geni\u015fletilerek ve a\u015fa\u011f\u0131daki kemikler \u00fczerinde sabit bir duru\u015f sayesinde.<\/li>\n\n\n\n
  2. Bir bolster al\u0131n veya kal\u0131n bir battaniyeyle bir ‘koza’ \u015fekli olu\u015fturun. Onu arkan\u0131zda dikey olarak yerle\u015ftirin ve bolster boyunca nazik\u00e7e uzan\u0131n. Kafay\u0131 ve s\u0131rt\u0131 rahat\u00e7a yerle\u015ftirin. Dizlerinizi, \u00f6nceki pozisyonda oldu\u011fu gibi, yana do\u011fru a\u00e7\u0131n. Ayaklar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011fu kadar kal\u00e7aya yak\u0131n tutun.<\/li>\n<\/ol>\n\n\n\n

    Dikkat edin! Pelvis b\u00f6lgesinde a\u011fr\u0131 veya rahats\u0131zl\u0131k varsa, dizlerin alt\u0131na da y\u00fckseltici yerle\u015ftirin – yast\u0131k, kitap vb. Rahat\u00e7a gerildi\u011finiz bir alanda kal\u0131n.<\/p>\n\n\n\n

    Bu pozisyonda 10 dakika kadar kal\u0131n. Huzurlu bir \u015fekilde nefes al\u0131p verin ve nefes ald\u0131ktan sonra ve verdikten sonra olan duraklamay\u0131 yakalamaya \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n

    \"Depresyon<\/figure>\n\n\n\n

    Prasarita Padottanasana – iyi bir ruh hali ve omurga rahatlamas\u0131<\/h4>\n\n\n\n

    Yine, pelvis b\u00f6lgesinde a\u011fr\u0131 olmad\u0131\u011f\u0131 s\u00fcrece uygulay\u0131n. Bu durumda poza yaln\u0131zca hafif bir varyasyonunu yap\u0131n ve asla a\u011f\u0131rl\u0131\u011f\u0131 sadece bir bacak \u00fczerine ta\u015f\u0131may\u0131n! Y\u00fck\u00fc yumu\u015fak ve e\u015fit bir \u015fekilde da\u011f\u0131t\u0131n.<\/p>\n\n\n\n

    Uygulama s\u0131ras\u0131:<\/p>\n\n\n\n

      \n
    1. Mat\u0131n uzunlamas\u0131na durun ve bacaklar\u0131n\u0131z\u0131 v\u00fccudunuzun izin verdi\u011fi kadar a\u00e7\u0131n.<\/li>\n\n\n\n
    2. \u00d6ne do\u011fru e\u011filin. Kar\u0131n, uyluklar aras\u0131nda \u00abyerle\u015fir\u00bb.<\/li>\n\n\n\n
    3. E\u011fer m\u00fcmk\u00fcnse, avu\u00e7 i\u00e7iyle veya dirseklerle mata dokunun. Ama bunu yaln\u0131zca rahat hissetti\u011finizde yap\u0131n!<\/li>\n<\/ol>\n\n\n\n

      Kan bas\u0131nc\u0131n\u0131n y\u00fckselmesine \u00f6zellikle dikkat edin. Hipertansiyonu olanlara \u00f6nerilmez.<\/p>\n\n\n\n

      \"Depresyon<\/figure>\n\n\n\n

      Balasana – \u00e7ocuk pozisyonu<\/h4>\n\n\n\n

      Muhtemelen yogadaki en keyifli ve rahatlat\u0131c\u0131 pozisyon, s\u0131rt ve bel \u00fczerindeki y\u00fck\u00fc de hafifletir. Hamileler i\u00e7in \u00f6zellikle ho\u015f olacakt\u0131r.<\/p>\n\n\n\n

      D\u00f6rt ayak \u00fczerinde durun. Pelvisi geri verin ve v\u00fccudu yumu\u015fak\u00e7a dizlerin \u00fczerine yerle\u015ftirin. Avu\u00e7 i\u00e7i \u00f6nde uzat\u0131lm\u0131\u015f kal\u0131r veya rahat\u00e7a avu\u00e7 i\u00e7leri yukar\u0131 bakacak \u015fekilde yanlarda yerle\u015ftirilir.<\/p>\n\n\n\n

      Hamileler i\u00e7in dizleri a\u00e7mak ve ayaklar\u0131 bir araya getirmek, kar\u0131n i\u00e7in daha rahat olacakt\u0131r.<\/p>\n\n\n\n

      \"Depresyon<\/figure>\n\n\n\n

      Viparita Karani – apati ve varise kar\u015f\u0131<\/h2>\n\n\n\n

      Hamileler i\u00e7in ven\u00f6z geri ak\u0131\u015f\u0131 iyile\u015ftirmek amac\u0131yla basitle\u015ftirilmi\u015f “hu\u015f a\u011fa\u00e7lar\u0131” varyant\u0131.<\/p>\n\n\n\n

      Teknik:<\/p>\n\n\n\n

        \n
      1. Herhangi bir sa\u011flam dikey y\u00fczeyin \u00f6n\u00fcne – \u00f6rne\u011fin, duvar\u0131n \u00f6n\u00fcne – mat\u0131 yerle\u015ftirin;<\/li>\n\n\n\n
      2. Duvar\u0131n alt\u0131na bir yast\u0131k ya da rulo koyun;<\/li>\n\n\n\n
      3. Bacaklar\u0131n\u0131z\u0131 b\u00fck\u00fcn ve duvara dik olacak \u015fekilde yan yat\u0131n;<\/li>\n\n\n\n
      4. Kademeli olarak s\u0131rt\u00fcst\u00fc d\u00f6nmeye ba\u015flay\u0131n, b\u00f6ylece beliniz yast\u0131\u011f\u0131n \u00fczerinde ve bacaklar\u0131n\u0131z duvarda olacak \u015fekilde pozisyon al\u0131n.<\/li>\n<\/ol>\n\n\n\n

        Ba\u015flang\u0131\u00e7 olarak bu pozisyonda 1-2 dakika kadar kal\u0131n. Dikkatinizi da\u011f\u0131tmaya ve bedeninizi dinlemeye \u00e7al\u0131\u015f\u0131n. Pozdan sonra d\u00fcz bacaklarla uzan\u0131p rahatlamak faydal\u0131 olacakt\u0131r.<\/p>\n\n\n\n

        \"Depresyon<\/figure>\n\n\n\n

        Sarvangasana<\/a> – zor versiyon<\/h2>\n\n\n\n

        E\u011fer daha ileri seviyede iseniz ve bir s\u00fcredir yoga yap\u0131yorsan\u0131z, \u00f6nceki poz daha y\u00fcksek bir destek – sabit bir sandalye – ile zorla\u015ft\u0131r\u0131labilir.<\/p>\n\n\n\n

        Yava\u015f\u00e7a bacaklar\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde yukar\u0131 kald\u0131r\u0131n, ard\u0131ndan kal\u00e7a gelir – bel b\u00f6lgesini ellerinizle destekleyin. Boyun b\u00f6lgesine y\u00fck binmedi\u011finden emin olun. A\u011f\u0131rl\u0131k a\u011f\u0131rl\u0131kl\u0131 olarak omuzlara yats\u0131n.<\/p>\n\n\n\n

        \"Depresyon<\/figure>\n\n\n\n

        Ananda Balasana – mutlu \u00e7ocuk gibi!<\/h2>\n\n\n\n

        Bu “e\u011flenceli ve kolay” pozisyonun yan\u0131 s\u0131ra, sindirim sistemi sorunlar\u0131na da iyi gelir. Uygulamas\u0131 da \u00e7ok keyifli:<\/p>\n\n\n\n

          \n
        1. mat\u0131n \u00fczerine yat\u0131yoruz – belin alt\u0131na k\u00fc\u00e7\u00fck bir yast\u0131k koyabiliriz;<\/li>\n\n\n\n
        2. dizleri b\u00fck\u00fcyoruz, rahat bir esneme hissedene kadar yana do\u011fru a\u00e7\u0131yoruz ve ellerle ayaklar\u0131 tutuyoruz.<\/li>\n<\/ol>\n\n\n\n

          Bacaklar\u0131n a\u011f\u0131rl\u0131\u011f\u0131 her \u015feyi kendi ba\u015f\u0131na yaps\u0131n, kar\u0131n kaslar\u0131m\u0131z\u0131 germiyoruz.<\/p>\n\n\n\n

          Egzersiz, kal\u00e7a ekleminin rahatlamas\u0131n\u0131 ve hareketlili\u011fini art\u0131r\u0131r, bu hamilelik s\u0131ras\u0131nda iyidir.<\/p>\n\n\n\n

          Savasana – iyi bir prati\u011fin son ve zorunlu k\u0131sm\u0131<\/h4>\n\n\n\n

          Baz\u0131lar\u0131 savasana olmadan da kolayca yapabilece\u011fini d\u00fc\u015f\u00fcn\u00fcr ancak asl\u0131nda bu poz, v\u00fccudu iyile\u015ftirmek i\u00e7in daha derin anlam ta\u015f\u0131r. Rahat bir battaniye haz\u0131rlay\u0131n, yere uzan\u0131n – omurgan\u0131n d\u00fcz oldu\u011fundan ve ba\u015f\u0131n omuzlara do\u011fru d\u00fc\u015fmedi\u011finden emin olun. Avu\u00e7lar ve ayaklar rahatlam\u0131\u015f durumda olsun.<\/p>\n\n\n\n

          S\u0131rt\u00fcst\u00fc uzanmak art\u0131k rahats\u0131z hale gelirse, konfor i\u00e7in bir taraf\u0131n alt\u0131na bir yast\u0131k koyabilirsiniz.<\/p>\n\n\n\n

          Stres ve depresyon i\u00e7in yoga – meditasyonlar<\/a> ekliyoruz<\/h2>\n\n\n\n

          \u015eavasana s\u0131ras\u0131nda veya ba\u015fka herhangi bir rahatlat\u0131c\u0131 pozda, “MomsLab” programlar\u0131nda sunulan meditasyon tekniklerini uygulaman\u0131z\u0131 \u00f6neririz. T\u00fcm d\u00fc\u015f\u00fcnceleri bir anda yok etme \u00e7abas\u0131nda olmay\u0131n. Bu m\u00fcmk\u00fcn de\u011fil; bu y\u00fczden ilk etapta her birini fark edin.<\/p>\n\n\n\n

          Her bir d\u00fc\u015f\u00fcncenizin elinizde tuttu\u011funuz de\u011ferli bir ta\u015f oldu\u011funu hayal edin. Onu hayali bir sand\u0131\u011fa koyun. Daha sonra gelen her d\u00fc\u015f\u00fcnceyle de b\u00f6yle yap\u0131n. Er ya da ge\u00e7, endi\u015fe verici d\u00fc\u015f\u00fcnce ak\u0131\u015f\u0131 yava\u015flayacakt\u0131r. “Sand\u0131\u011f\u0131” kapat\u0131n ve meditasyonun sonunda ona d\u00f6nece\u011finize s\u00f6z verin.<\/p>\n\n\n\n

          Derin gev\u015feme sa\u011flayan nefes tekniklerini de dahil edin. G\u00fcnde 10 dakikadan fazla zaman ay\u0131rmak, an\u0131nda sonu\u00e7 hissetmeniz i\u00e7in yeterlidir. Rutin i\u015fleri yaparken g\u00fcn i\u00e7erisinde meditasyon uygulamalar\u0131n\u0131 da dahil edin.<\/p>\n","protected":false},"excerpt":{"rendered":"

          Kayg\u0131 i\u00e7in anti-stres egzersizleri Bir\u00e7ok ki\u015fi yogadan sonra modlar\u0131n\u0131n y\u00fckseldi\u011fini ve bask\u0131lanm\u0131\u015f hallerinin azald\u0131\u011f\u0131n\u0131 fark etmi\u015ftir. \u015eimdi yogan\u0131n olumlu etkilerini bilimsel a\u00e7\u0131dan da konu\u015fabiliriz! Yoga…<\/p>\n","protected":false},"author":11,"featured_media":6743,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10746","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamilelerde Depresyon ve Stres \u0130\u00e7in Yoga - Nevrozla M\u00fccadele<\/title>\n<meta name=\"description\" content=\"Hamilelikte stres ve depresyon i\u00e7in yoga - yoga ile nevrozla m\u00fccadele edebilir ve gelecekteki bebe\u011fin sa\u011fl\u0131\u011f\u0131 i\u00e7in huzur i\u00e7inde kalabilirsiniz.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/depresyona-karsi-yoga-ve-stresle-mucadele\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Depresyon \u0130\u00e7in Yoga - 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